What a delicious way to enjoy soy. Pre-shelled soybeans make this dish easy to prepare - it’s ready in 10 minutes. Serve this as a healthy side dish or a light meal.
Yield: 3 serving
Here’s what you need:
-1 tablespoon olive oil
-1/4 cup chopped onion
-3 garlic cloves, diced
-1 1/2 cups shelled soybeans
-1 teaspoon dried thyme
-1/2 tablespoon soy sauce
-Dash of salt
-Dash of pepper
Heat saute pan over medium heat, add oil and onions. When onions begin to soften lower the heat, add the garlic and saute for two minutes. Add soybeans and thyme, soy sauce, salt and pepper. Cook until soybeans are fully heated. Serve warm.
Nutritional Analysis: One serving equals: 172 calories, 9g fat, 11g carbohydrate, 5g fiber, and 10g protein.
Now it’s time to reveal my dinner secrets. Actually I’m pretty lucky because my fiance, Christina Dimacali, is a personal chef. If you’d like to her to come to your home and prepare a week or even a month’s worth of personalized meals for you visit her website at www.cyplate.com. If the thought of cooking scares you than you can take advantage of Christinas’ private cooking lessons to learn how to cook healthy, delicious meal in no time without fear.
Here is Christina in action at our house revealing her culinary secrets to keep us eating healthy dinners with minimal prep time. Enjoy!! I’d love to hear what dinner secrets you have please comment on the bottom of this posting!!
Don’t forget to list any specific foods or brand names that help keep you in great shape so everyone can benefit.
It’s simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn’t call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.
Yield: 1 serving
Here’s what you need…
- 1 1/2 cups romaine lettuce, chopped
- 1/2 cup smoked salmon
- 1/2 of a hard boiled egg
- 3 cherry tomatoes
- 1 tablespoon green onion, chopped
- 1 kalamata olive, chopped
- 1 teaspoon dried parsley
Sprinkle of balsamic vinegar
Arrange the lettuce, salmon, egg, tomatoes, onion, and olive on a plate.
Sprinkle with parsley and balsamic vinegar. Nutritional Analysis: One serving equals: 170 calories, 6g fat, 5g carbohydrate, 2 g fiber, and 18g protein.
Use this recipe for a light dinner or quick lunch. It’s easy to make, tastes delicious and is low in fat. What’s more it’s full of natural protein. And guess what? Lentils are packed with cholesterol-lowering fiber. Yield: 8 servings
Here’s what you need…
- 1 tablespoon olive oil
- 1 cup finely chopped onion
- 1/2 cup finely chopped carrot
- 1/2 cup finely chopped celery
- 2 teaspoons salt
- 1 pound lentils, picked and rinsed
- 1 cup peeled and chopped tomatoes
- 2 quarts chicken broth, fat free, reduced sodium
- 1/2 teaspoon ground coriander
- 1/2 teaspoon ground toasted cumin
- Optional, spoonful of fat free cottage cheese
- Optional, dried parsley
Put the olive oil in a 6-quart Dutch oven and place over medium heat. Add the onion, carrot, celery and salt. Sauté for 6 to 7 minutes.
Add the lentils, tomatoes, broth, coriander and cumin; stir to combine. Increase the heat to high and bring the mixture just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 40 minutes.
Using a stick blender, puree the soup to your desired consistency. Serve with cottage cheese and sprinkle with dried parsley if desired.
Nutritional Analysis: One serving equals: 240 calories, 2g fat, 35g carbohydrate, 18g fiber, and 16g protein.
Kevin Hensel
Fit-4-Life
Cherry Hill Personal Training Studio
www.FitLifeInc.com
856-751-0033
Eggplants offer a host of health benefits due to their many vitamins and minerals as well as important phytonutrients which provide antioxidant activity. When you select eggplants look for ones that are firm and heavy for their size - also avoid ones with discoloration or bruises. Serve your Healthy Man’s Steak as a side to grilled chicken breast for a delicious and well balanced meal.
Yield: 6 servings
1. Sprinkle the sliced eggplant with salt and drain in a colander for about 30 minutes.
2. Preheat the oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.
3. Rinse the eggplant with cold water and pat dry. Arrange in a single layer on the baking sheet. Bake for 20 minutes, turn the eggplant over and bake for 5 more minutes, until golden brown.
4. Stir together oil, vinegar, parsley, oregano and garlic in small bowl. Season the eggplant with pepper and brush tops with the oil mixture.
Nutritional Analysis: One serving equals: 52 calories, 3g fat, 6g carbohydrate, 4g fiber, and 1g protein.
Kevin Hensel
Fit-4-Life, Inc.
Cherry Hill Personal Trainer
www.FitLifeinc.com
856-751-0033
This recipe is a wonderful option for a weekday dinner – it’s healthy, delicious and ready in 20 minutes. Serve with low fat toppings like salsa, chopped tomatoes, fat free sour cream or hot sauce.
Yield: 4 servings
Here’s what you need…
1 teaspoon Chile powder
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 tablespoon cornstarch
1/4 cup water
4 uncooked chicken breasts (4oz each)
1/2 green bell pepper, sliced into thin strips
1/2 red bell pepper, sliced into thin strips
1 medium onion, sliced
1 tablespoon olive oil
2 tablespoons lime juice
Lime wedges for serving
In a re-sealable bag, combine Chile powder, salt, cumin, garlic powder, onion powder, cornstarch, and water. Add chicken, bell peppers, and onion; gently knead to coat. Refrigerate for 15 minutes
Heat the oil in a skillet, empty the contents of the bag into the skillet and cook over high heat. Stir occasionally and cook until the vegetables are tender crisp and the chicken is cooked through, about 7 minutes. Remove from heat and stir in lime juice
Transfer to serving dish and enjoy with lime wedges.
Nutritional Analysis: One serving equals: 160 calories, 5g fat, 5g carbohydrate, 1g fiber, and 24g protein.
Kevin Hensel
Fit-4-Life, Inc.
Cherry Hills Premier Personal Training Studio
856-751-0033
This recipe is a great way to eat more spinach-and we all know how that turned out for Popeye. Frittatas make a great dinner, so don’t limit this as a breakfast food. The key to making a low fat, high protein frittata is to replace most of the eggs with egg whites, as this recipe calls for.
Servings: 4
Here’s what you need…
1 teaspoon olive oil
1 teaspoon minced garlic
4 cups baby spinach leaves
3 whole eggs, plus 4 egg whites
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 sweet onion, chopped
1/4 cup red bell pepper, minced
2 red potatoes, peeled and shredded
1/4 cup shredded low fat mozzarella
1. Preheat the broiler and position the rack about 4 inches from the top. In a large nonstick frying pan (with a flameproof handle, since this is going in the oven) heat 1/2 teaspoon of oil on medium heat. Add the garlic and sauté until soft, about 1 minute. Stir in the spinach and cook until it is wilted, about 2 minutes. Transfer to a bowl and set the frying pan aside.
2. In a bowl whisk together the eggs and egg whites, salt and pepper. Set aside.
3. Put the frying pan back on medium heat and add the remaining 1/2 teaspoon of oil. Add the onion and sauté until soft, about 4 minutes. Stir in the bell pepper and potatoes and cook until the potatoes are browned, about 5 minutes.
4. Spread the potato mixture to an even layer in the pan. Spread the spinach over it, then pour the eggs on and sprinkle with the cheese. Cook until slightly set, about 3 minutes.
5. Place the pan under the broiler until the frittata is browned and completely set, about 3 minutes. Cut into wedges and serve immediately.
Nutritional Analysis: One serving equals: 176 calories, 6g fat, 16g carbohydrate, 2g fiber, and 12g protein.
Cherry Hill’s Premier Personal Training Studio
Fit-4-Life, Inc.
Kevin Hensel, Owner
856-751-0033
www.FitLifeInc.com
This recipe pulls tantalizing flavor from rosemary, garlic and pepper. Broiling is a healthy cooking method since it doesn’t require that you add fat. Remember to trim any visible fat from the meat before cooking. Servings: 4
Here’s what you need…
* 8 (4oz) loin lamb chops, trimmed of fat
* 1/2 cup dry red wine
* 2 tablespoons Worcestershire sauce
* 1 teaspoon dried rosemary leaves
* 4 garlic cloves, minced
* Freshly ground black pepper
* 1/4 teaspoon salt
1. Heat broiler. Generously pierce lamb chops with fork. Place in shallow dish; add wine. Let stand at room temperature for 15 minutes to marinate.
2. In a small bowl combine Worcestershire sauce, rosemary and garlic; mix well. Set aside.
3. Remove lamb from marinade; discard marinade. Place lamb on broiler pan. Spoon half of sauce mixture evenly over chops; sprinkle generously with pepper. Broil 4 to 6 inches from heat for 4 to 5 minutes or until browned.
4. Turn chops. Spoon remaining sauce over lamb; sprinkle with pepper. Cook an additional 4 to 5 minutes or to desired doneness. Sprinkle lamb with salt.
Nutritional Analysis: One serving equals: 190 calories, 9g fat, 1g carbohydrate, 0g fiber, and 26g protein.
Craving something sweet? This recipe is the perfect summer dessert. If you don’t have nectarine or pear on hand, be creative and use other fresh fruits. Servings: 2
Here’s what you need…
1 white nectarine, chopped
1 pear, chopped
1 Tablespoon chopped pecans
1 Tablespoon chopped dates
Dash of cinnamon
Mix the nectarine, pear, pecans, and dates in a medium sized bowl. Sprinkle with cinnamon and mix until well coated.
Nutritional Analysis: One serving equals: 119 calories, 3g fat, 24g carbohydrate, 4.5g fiber, and 1.5g protein
Yours in health,
Kevin Hensel, Owner
Fit-4-Life, Inc.
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6
Here’s what you need…
4 Tablespoons honey
4 Tablespoons spicy mustard
1 teaspoon grated lemon peel
2 teaspoons low-sodium soy sauce
1/2 teaspoon minced garlic
6 boneless, skinless chicken breasts
Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.
Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.
